BaseballByTheYard.com
In this episode, Coach Bob McCreary opens the podcast with the first "I won the Internet Award." 
In the feature segment, he gives numerous tips to pitchers on ways to conserve their energy before and during the course of a game so that they can let longer in games.  Many pitchers sabotage their performance by "leaking" energy in several not-so-obvious ways.
In the Blast from the Past segment, Coach McCreary shares a two-part written post written in April, 2011, where he explains in much more detail how a pitcher should be warming up prior to games.  Both the timing of the warm-up and the actual throwing schedule in the bullpen are addressed.  Links to these two posts are below.

Pitchers: Pre-game Routine (Part 1)

Pitchers: Pre-game Routine (Part 2)